Kukonzekera Maphunziro a Basic Force
Air Force ikukulangizani kuti mupange mawonekedwe musanayambe kukambirana za Maphunziro a Gulu la asilikali a Air Force . Muyenera kugwiritsira ntchito kalembedwe kaumoyo kuti mukhale okonzeka kudutsa miyezo yoyenera kuti mulowemo ndikutsata zochitika zakuthupi ndikukumana ndi zofunikirako zomwe mukufunikira kuti mupindule.
Momwe Mungaphunzitsire Momwe Mungakhalire pa Maphunziro Ofunika
Kodi muyenera kukhala wotani musanafike?
Amuna ndi akazi ali ndi miyezo yosiyana yofikira. Nazi malingaliro anu omwe angapangitse bwino kuti mukhale ndi zotsatira mu BMT:
- Amuna: 1.5 mamita amathamanga osachepera 13:45 mphindi, kupitirira 25 kupitiliza mu miniti, oposa 35 okhala mu miniti.
- Akazi: 1.5 kilomita akuthamanga osachepera 16:00 mphindi, kupitilira 15 kupitilira mu miniti, oposa 30 pokhala mphindi.
Air Force ikusonyeza kuphunzitsidwa kwa kuyendetsa pothamanga poyamba pang'onopang'ono kwa mphindi 15 mpaka 20. Pamene mukumanga thupi lanu, yesetsani kuchita masewera olimbitsa thupi 30 mpaka 40 kuthamanga katatu kapena kasanu pa sabata.
Makhalidwe Abwino Pomwe Akufika pa AFBMT
Mukulandira ndi kuyang'ana koyambirira kwa thupi lanu (makilomita 1.5, kuthamanga, kukwera ndi maonekedwe a thupi ) patsiku la zero. Izi zikuthandizira pozindikira anthu omwe akugwira ntchito omwe ali odwala.
- Amuna ayenera kukwanitsa makilomita 18:30 ndipo akazi ayenera kukwanitsa 21:35.
- Ayenera kukwaniritsa miyezo ya thupi. Mimba ya m'mimba ya 39.0 inches kwa amuna ndi 35.5 inakakamizidwa ndi amayi. Ngati sikumvetsetsa izi, mafuta amthupi amawerengedwa ndipo malire ndi 20% kwa amuna ndi 28% kwa amayi.
- Ngati simukutsatira miyezo iwiriyi, mutha kukonzedwa mwamsanga kuti mukhale osiyana-siyana mumzindawu ngati mukuganiza kuti simungathe kumaliza BMT.
- Zotsatira za kafukufukuyu zimatchula gulu la odwala.
- Maudindo akhoza kuchotsedwa ngati simukuwonetsa zizindikiro za kusintha.
- Kukonzanso zinthu kungakhalepo nthawi iliyonse olemba ntchito sakusintha kapena sakulephera kukwaniritsa.
- Ovomerezeka pazitsulo zonse za PC ali ndi zoletsedwa zofanana ndi omwe amalephera kusintha.
Zotsatira Zosasonkhana Makhalidwe Okhazikika
Sitikuyenera kuwonetsa ku Air Force Basic Military Training kuchokera mu mawonekedwe, monga olembera ali ndi masabata asanu ndi limodzi okha (kuphatikizapo mu sabata yothandizira) asanathe kupitirira miyezo. Kufikira, kulephera kupititsa patsogolo miyezo ya thupi ndiyo chiwerengero chimodzi chomwe ambiri omwe amapezekanso ku Air Force Basic Training amatha kusinthidwa. Kukonzekanso ndi mawu omwe amatanthawuza kutenga munthu amene akuthawa ulendo wake wamba, ndikubwezeretsanso mu ndege yomwe ili kumapeto kwa masabata (nthawi zambiri masabata awiri). Izi zikutanthauza kuti kubwereka kumatenga nthawi yochuluka mu maphunziro oyamba . Olemba ena amatha kubwezeretsanso katatu kapena kanayi chifukwa cholephera kukhala ndi thupi labwino pamaso pa mkuluyo atasiya ndi kuyambitsa ntchito yowonongeka .
Kukonzekera Kwathupi Pa AFBMT
Poyambira, mudzachita thupi (PC) masiku asanu ndi limodzi pa sabata.
Masewera a masiku asanu ndi limodzi pa sabata amatha masiku atatu a kuthamanga kwa aerobic ndikuphunzitsidwa masiku atatu. Kuthamanga kumaphatikizapo magawo 40 a mphindi, kuyenda mofulumira, ndi mphindi zisanu ndi zitatu zokhala ndi mphindi zisanu ndi ziwiri zimathamanga ndi kuyenda mwamsanga. Mlungu uliwonse, ophunzira amaperedwa nthawi yokwana makilomita 1.5.
Maphunziro a minofu amatha kupitirira mphindi 48 podutsa maulendo, miyendo yam'miyendo, mapulumukiti, mkokomo, kukwera, ndi kukwera. Izi zimapangidwira kusintha mwamphamvu thupi ndi mphamvu za m'mimba mofulumira.
Panthawi yonse yophunzitsira, anthu ogwira ntchito payekha amapita nthawi imodzi pamtunda wa makilomita 1.5 kamodzi pa sabata.
- Kuperewera kwabwino kungafunike kuyambiranso gulu lanu lolimbitsa thupi
- Kupititsa patsogolo kungakulimbikitseni kuti mupite kuchipatala chokwanira
- Kukonzanso kachiwiri kumaganiziridwa ngati nthawi yoposa nthawi yochulukira nthawi yanu
Zikufunika Zophunzira
Mayeso omalizira amachitidwa kumapeto kwa 4 WOT / kutuluka kwa WOTI YA 5 (isanachitike "Sabata la nkhondo"). Pambuyo pake, olembera ayenera kukhala ndi miyezo yochepa ya thupi:
Amuna:
- Kuthamanga kwa 1.5 Km - 11:57
- Sit-Ups mu miniti imodzi: 42 kwa zaka 29 ndi pansi, 39 kwa zaka 30-39.
- Push-Ups mu miniti imodzi: 27 ali ndi zaka 29 ndi pansi, 27 ali ndi zaka 30-39.
- Mdulidwe wa m'mimba: masentimita 35 kapena osachepera
Amuna:
- 1.5 Mile Run - 14:26
- Sit-Ups mu miniti imodzi: 38 ali ndi zaka 29 ndi pansi, 29 ali ndi zaka 30-39.
- Push-Ups mu miniti imodzi: 18 kwa zaka 29 ndi pansi, 14 pa zaka 30-39
- Mdulidwe wa m'mimba: 31.5 mainchesi kapena osachepera
Zokwera ndi zokwera ziyenera kuchitidwa ndi mawonekedwe abwino. Ngati muyandikira koma musadutse, mungapatsedwe mwayi wina kuti muthe mayeso tsiku lotsatira. Ophunzira omwe amalephera kutsatira miyezo yomwe ili pamwambayi akhoza kuyembekezera kubwezeretsedwanso kwa milungu ingapo.
Warhawk Physical Fitness Mphoto
Ophunzira omwe amapanga miyezo yochepa yomwe ikuyenera kulandira mphoto ya Warhawk, yomwe ndi yabwino kwambiri.
Amuna:
- Kuthamanga makilomita 1.5 - 8:55
- Sit-Ups - 70 mu mphindi imodzi
- Push-Ups - 65 mu mphindi imodzi
- Kokota-Ups - 10 popanda malire a nthawi
Amuna:
- 1.5 Mile Run - 10:55
- Sit-Ups - 60 mu mphindi imodzi
- Push-Ups - 40 mu mphindi imodzi
- Kokota-Ups - 5 popanda malire a nthawi
Phokoso la Thupi la Thupi
Ophunzira omwe amapanga miyezo yochepetsera thupi yoyenerera ya Thupi la Thupi, kapena chofunika cha Hon Graduate. Ngakhale kuti thupi labwino ndilo gawo limodzi laling'ono la zofunikira zaulemu, olemba ntchito ayenera kukhala ndi miyezo yochepa ya thupi labwino kuti azindikire:
Amuna:
- Kuthamanga makilomita 1.5 - 9:30
- Sit-Ups - 60 mu mphindi imodzi
- Push-Ups - 55 mu mphindi imodzi
- Kokota-Ups - 5 popanda malire a nthawi
Amuna:
- 1.5 Mile Run - 12:00
- Sit-Ups - 55 mumphindi imodzi
- Push-Ups - 30 mu mphindi imodzi
- Kokota-Ups - 2 popanda malire a nthawi